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19
02
2016

Super Sat @ CrossFit SFS Hume Canberra

By Scotty 0

THIS IS INTERVAL BASED TRAINING
*Although it is in teams the idea is to work hard and earn your rest
BENCH MARK AMRAP
3 people to a team
* 1 person exercising- 2 resting change as desired
Station 1)
FRAN AMRAP 15mins
21, 15, 9
Thrusters + Pull ups
42.5/30kg If a group scales weight then all members perform the scaled weight

Station 2)
3 people to a team and a member completes an exercise before a new member starts
KAR-ACE
15 total rounds
15 wall ball
3 clean and jerk @ 60/40kg
(Mix of Karen and grace)

author: Scotty

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